On average, a person consumes 22 teaspoons of sugar a day. This is three times more than the recommendation of the World Health Organization. And while sugar has never been considered a healthy food, new research suggests that it can do even more harm than previously thought. Excessive consumption of sugar causes obesity, tooth decay, diabetes, and heart disease.
However, giving up sugar can be tricky. First of all, many foods contain hidden sugar, which a person often does not know about. Secondly, when sugar enters the body, the brain begins to produce dopamine - the hormone of pleasure. This causes a chemical addiction to sweets. That said, cutting back on sugar is one of the best healthy nutritional trends out there. In this article, we'll show you where bad sugar can hide and how to get rid of sugar cravings.
Sugar belongs to carbohydrates, and carbohydrates are of two types: simple and complex. The difference between them lies in how quickly they are digested and absorbed. This is determined by the chemical structure. Complex carbohydrates are made from three or more sugar molecules and take longer to digest. Whereas simple carbohydrates are composed of either one sugar molecule (monosaccharides), or two (disaccharides).
There are four of the most common types of sugar:
It is found in dairy products.
The main source of energy for the body and the only sugar used by brain cells.
This is known as white sugar. Naturally found in fruits and vegetables.
A simple sugar is found in fruits, honey, and root vegetables. Fructose does not induce a glycemic response, that is, it does not raise blood glucose levels, therefore it is sometimes used as a sweetener for diabetic foods.
Glucose and fructose are equally common in food formulations, but they affect our body in different ways. Glucose can be metabolized by almost every cell in your body, while fructose is almost completely metabolized by the liver. Studies have repeatedly shown that insulin resistance, metabolic syndrome, fatty liver, or type 2 diabetes can develop from an excess of sugar in the body. At the same time, excessive use of any type of sugar will be dangerous to health. But added sugar is considered to be the most harmful.
Problems are inevitable if your diet is dominated by foods not with natural sugar content, but those in which sugar manufacturers have added sugar to improve the taste or extend the shelf life. If sugar from fruits, vegetables, and berries is broken down gradually, since these products also contain vitamins, trace elements, and fiber, then the added sugar breaks down and is absorbed much faster.
In the first half-hour, it seems that you have gained strength, but then insulin begins to be actively produced, and the level of glucose in the blood becomes lower than it was before the meal. As a result, the feeling of hunger and fatigue returns. In addition, sudden changes in glucose levels are stressful, provoking anxiety and irritability. If the increase in sugar levels occurs more and more often and becomes chronic, then type 2 diabetes mellitus can develop.
The main sources of added sugar are sodas, fruit drinks, cereals, cookies, cakes, candy, and most convenience foods. Added sugar is also found in foods that cannot be considered sweetened, such as soups, bread, sausages, and ketchup. Eating too much added sugar can raise blood pressure, exacerbate chronic inflammation, and lead to heart disease. Also, excessive consumption of sugar, especially sugary drinks, contributes to weight gain, since the body with a glass of soda unnoticed by itself gets a huge portion of empty calories.
There is no need to avoid all foods that contain sugar. For example, fruits, vegetables, and dairy products contain small amounts of sugar, which is considered beneficial to health. They also contain fiber, vitamins, minerals, and other compounds necessary for the body. The added sugar is the only hazard. Here are some tips to help you reduce the amount of sugar in your diet.
1. Dried fruits are rich in fiber, nutrients, and antioxidants
However, they also contain a large amount of natural sugar, so you should eat dried fruits in moderation.
2. Be careful with "healthy" foods
Muesli bars, protein bars, and dried fruit can contain as much, if not more, sugar than their unhealthy competitors, cookies, and chocolates. Some "healthy" bars contain up to 8 teaspoons, which is 32 grams of sugar.
3. Study the ingredients to find foods with less sugar
If the name ends with "syrup", it is also sugar. Honey, maple syrup, etc. - also sugar.
4. Avoid artificial sauces
Most often, sauces have a high amount of added sugar and other chemical additives.
5. Avoid sugary desserts
Most desserts have little nutritional value. If you really want something sweet, try the following options:
If you've ever wondered why it is so hard to resist a sweet tooth, the answer is simple: you were born with a sweet tooth. Sugar nourishes our brain and energizes the body, so the love of sweets is in our genes. So, if your body has low sugar sensitivity, you will probably need more sweets to feel satisfied. In addition, the experience of childhood tells us to love sweets: mother's milk and mixtures like it taste sweet. When a child is not yet aware of most of what is happening, he already understands that sweet milk gives a sense of joy and security.
Several studies have shown that sugar induces the same chemical changes in the brain as when using addictive substances. Sugar releases naturally occurring opiates - endorphins - that cause a feeling of satisfaction and pleasure. Sugar consumption also triggers the release of dopamine. This neurotransmitter prompts us to seek food. At the same time, too much sugar can block the production of serotonin, which is normally controlled by dopamine and prevents overeating. For some people, this chemical cycle turns into an endless cycle of repetition, and the person falls into addiction.
Among other things, the brain perceives sweets as a blessing or reward. When we do something enjoyable, a bundle of neurons called the ventral tegmental region uses dopamine to signal a part of the brain called the nucleus accumbens. The connection between the nucleus accumbens and our prefrontal cortex dictates our movements, such as deciding whether to take another bite of a delicious chocolate cake.
Giving up sugar is a gradual process. It will take about a month to readjust to the new regime. After that, you will begin to treat desserts more calmly and can indulge yourself from time to time without rushing to overeat. Ultimately, it is not the sugar itself that is harmful, but its regular use and the habit of "seizing" emotional problems with sweets.
